Quinoa Cilantro-Lime Salad Ingredients 1 cup quinoa 2 cups water 1 tsp Kosher salt —– ½ cup goat cheese crumbled ½ cup pumpkin seeds 2 whole tomatoes (cubed) —– 1 cup packed cilantro 1/2 cup extra-virgin olive oil 1/4 cup lime juice 1/4 cup orange juice 1/2 teaspoon salt 1/2 teaspoon pepper Pinch of minced garlic Bring quinoa, water, and salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, 20 to 25 minutes. When the quinoa is done, cool […]
W.O.D – Ilana’s Monday challenge!!
On the Step Machine: Set the step machine on Manual workout for 20 mins. (level 6) Warm up for the first 2 minutes. At 2 minutes, switch to level 9. Every 2 minutes switch gait – E.G: 2 – 4 minutes, feet on front of the stairs (short, quick steps, pushing from the balls of feet), 4 – 6 minutes: feet back on the pedals for long full range strokes pushing off on heals. Continue to alternate gait 4 times, last 6 minutes go back to the neutral position (feet […]
M.O.D – meal plan Monday! Ilana’s Challenge!
Rise and shine 2 pieces dried mango W.O.D (work out of day) (see below) Plain Greek yogurt sprinkled with whole grain granola Green monster shake spinach greens, with sliced turkey and 2 egg whites 3 oz grilled chicken, 1/2 sweet potato Isalean Protein shake 4 oz salmon, 1/2 c cooked quinoa, brussel sprouts
SWEET FRIDAY RECIPE !
Sweet, Its Friday!! Feel like something sweet yet healthy, yummy and not too damaging with a sugar high… Almond Butter Pumpkin Brownies Feel free to get creative with substitutions. Try other nut butters, other forms of squash, other… sweeteners, spices, mix-ins, the possibilities are endless. I made several batches using either fresh squash that I steamed and mashed or canned pumpkin. I preferred the fresh squash to the canned pumpkin, but the latter worked perfectly well and seemed appropriate for the upcoming holiday. Consider topping with applesauce and/or whipped cream […]
W.O.D – Ilana’s Thursday’s Challenge!
Cross training rowing machine, recumbent bike, treadmill (if you do not have access, you can substitute rower with stepper ) Rowing: 12 minutes, at pace close to 32 strokes per minute If using stepper – manual pace at level ~10 for 12 mins) Treadmill: run 1 mile at a pace of 8 minute miles (7.5 on pace setting) Recumbent bike: intervals designed to alternate between cruising at 80 rpms at level 2 and more intense pacing at > 100 rpms (level 3) as follows: Mins level rpm: 0- […]
W.O.D – Ilana’s daily work out challenge !!
TREADMILL (35 minute interval/ grade work out) This work involves alternating between treadmill with varying grades, and leg muscle work outs off treadmill inbetwen. Follow the interval rotations as follows: Minutes speed Grade % 0 – 5 mins warm up (brisk walking, nothing too intense) 5 – 12 mins: 3.0 12% 12 – 19 mins 5.5 8% 19 – 20 mins 7.5 0% 20 – 20:30 off treadmill, squats Carefully get back on treadmill 21 – 22 mins 7.5 0% 22- 22:30 off treadmill, squats […]
EARTHY MUFFINS – Recipe to Share
EARTHY MUFFINS Makes 12 muffins. Hands-on time: 15 minutes. Total time: 45 minutes. These fruity muffins – with zero saturated fat – are easy to make and are freezable, too. Great for an on the go snack. Make sure you add a good source of protein so that it balances out the ratio of the carb on blood glucose response. Some ideas: eat with morning breakfast of egg whites. Enjoy as a snack with side of yogurt. Or even an Isalean shake with this would be good. An old […]
RECIPE Challenge !!
Eggs and oatmeal Pancakes Blend together 3 – 4 egg whites and ½ – 1 cup cooked oatmeal, cinnamon (optional) , Truvia (optional). (I usually microwave ½ cup raw oats in 1 cup water for 50 seconds before blending with the egg whites). Use as a pancake batter – spray pan with pam, pour batter, when bubbling, turn over until egg is cooked through. HINT: Cook for quite a long time on one side, until egg whites pretty much set. (Opt’l extras: blend in either 2 tbsp Greek yogurt, […]
W.O.D. Thursday Challenge !
Treadmill – 35 minute work out – grade intervals Choose a challenging pace yet still able to keep long safe strides (correct pace is about right before you feel like you need to jog) Mins and Grade % 0 – 2 : 0% 2 – 10 : 4% 10 – 18 : 6% 18 – 24: 8% 24 – 28: 10% 28 – 30: 12% 30 – 35 : 2% (cool down)
Recipe Challenge !!
Since I always get clients asking for new ideas, but stipulate the need for quick, easy and convenient — I decide to submit the occasional recipes that will fit these specifications (new ideas, fun tasty easy meals, throw together rather than gourmet cooking, and of course healthy, non-processed and easily transportable)!! TRY THIS RECIPE OF THE WEEK: great substitute to stopping at the the fast food drive throughs!! Egg soufflé Spray a muffin tray with non stick spray. Add 2 – 3oz egg whites int each section (1 oz = 1 […]
